Comparing Nutrients in 100 grams Canned Spinach with LiquidsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Valencia Oranges

87%

100 g ▼

Macro Nutrients

Canned Spinach with Liquidsvs Valencia Oranges

0.66%19kcal

Energy

1.7%49kcal

19 kcalvs49 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.38%0.37g

Fat

0.31%0.3g

0.37 gvs0.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g

Saturated Fat

0.11%0.035g

0.06 gvs0.035 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.63%0.12g

Omega 3

1%0.016g

0.12 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.14%0.023g

Omega 6

0.26%0.044g

0.023 gvs0.044 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.25%2.92g

Carbohydrate

9.15%12g

2.92 gvs12 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.46%0.33g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.33 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.8%2.2g

Fiber

6.58%2.5g

2.2 gvs2.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.77%2.1g

Protein

1.86%1.04g

2.1 gvs1.04 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Spinach with Liquidsvs Valencia Oranges

45%404μg

Vitamin A

1.33%12μg

RAE, retinol activity equivalents

404 μgvs12 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.5%0.018mg

Vitamin B1

7.25%0.087mg

Thiamine

0.018 mgvs0.087 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.15%0.11mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.11 mgvs0.04 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.7%0.27mg

Vitamin B3

1.7%0.27mg

Niacin, nicotinic acid, niacinamide

0.27 mgvs0.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.76%0.038mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.038 mgvs0.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.15%0.08mg

Vitamin B6

4.85%0.063mg

Pyridoxine

0.08 mgvs0.063 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.5%58μg

Vitamin B9

9.75%39μg

Folates and Folic Acid

58 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15%13.5mg

Vitamin C

54%48.5mg

Ascorbic acid

13.5 mgvs48.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.7%1.6mg

Vitamin E

Tocopherols and Tocotrienols

1.6 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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317%381μg

Vitamin K

Phytomenadione or phylloquinone

381 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Spinach with Liquidsvs Valencia Oranges

8.3%83mg

Calcium

4%40mg

83 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13%0.12mg

Copper

4.1%0.037mg

0.12 mgvs0.037 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19.8%1.58mg

Iron

1.13%0.09mg

1.58 mgvs0.09 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%56mg

Magnesium

2.4%10mg

56 mgvs10 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21.4%0.49mg

Manganese

1%0.023mg

0.49 mgvs0.023 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.57%32mg

Phosphorus

2.43%17mg

32 mgvs17 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.76%230mg

Potassium

5.26%179mg

230 mgvs179 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.2%1.2μg

Selenium

1.2 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5%75mg

Sodium

0%0mg

75 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.8%0.42mg

Zinc

0.55%0.06mg

0.42 mgvs0.06 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g

Water

2.33%86.3g

93 gvs86.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Canned Spinach with Liquids vs Valencia Oranges:

Canned Spinach Solids and Liquids have 33.7 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.8 times more Vitamin B1, 6.6 times more Vitamin B5 and 3.6 times more Vitamin C than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Vitamin B3 per 100 g.
Both Canned Spinach Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Spinach with Liquids vs Valencia Oranges:

Canned Spinach Solids and Liquids have 2.1 times more Calcium, 3.1 times more Copper, 17.6 times more Iron, 5.6 times more Magnesium, 21.4 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, more Sodium and 7 times more Zinc than Raw Valencia Oranges.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Canned Spinach Solids and Liquids have 7.6 times more Omega 3 and 2 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Energy and 4.1 times more Carbohydrate than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Fiber per 100 g.
Both Canned Spinach Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Canned Spinach with LiquidsVS Boiled Chopped Or Leaf Frozen Spinach with SaltValencia OrangesVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 grams Canned Spinach with LiquidsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: